upright rows
10 x 55, 10 x 60, 10 x 60, 10 x 65

barbell shrugs
15 x 155, 15 x 185, 15 x 185, 15 x 195

lateral raises
3 of 12 x 12.5

dumbbell press
12 x 22.5, 10 x 25, 8 x 30, 8 x 30

arnold press (to failure)
12 x 20, 8 x 25

abs/low back
stability ball crunches 3 sets 20 x 10 + 20 x 0
vertical bench leg raises/crunches 2 sets 20
hyperextenstions 2 of 20 x 0
cable crunches 3 of 30 x 125

unusually crowded today with macho old men using awesomely bad form. it absolutely kills me. good lifting though, the shoulders felt like toast afterward:)

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